Public Whiteboard

Components

CrossFit Games Open 13.3

Metcon

Settings

Workout

MOD 1782

GAMEDAY

Warm-up

25 min. Trainer´s choice

1: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

There is no official scaling option for this wod.
If you do have Ring Muscle Ups go for Ring Muscle Ups even if you can only manage one!

For Practising purposes we will substitute Bar Muscle Ups or Burpee C2B/Pull Ups if you do not have Ring Muscle Ups yet.

Lifting Weights

Warm-up

30 min.
-Mobility
-Points of Performance
-work up to working weights.

Metcon (Weight)

Quality Deadlifts.
5 x 5
5 x 4
5 x 3
5 x 2
5 x 1

All sets are at 10RM to 15RM (60-70%) weight.
Keep the same weight for all sets.
Rest only as much as needed to maintain excellent form throughout this Session.
Time Cap.: 25 Minutes.

Whiteboard:

Friday, 18, January 2019

Male Clients